Heart Rate Zone Calculator
Your max heart rate and training zones by age.
Input sheet
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Training by heart-rate zones lets you target the right intensity for each workout — fat-burning, cardio endurance, or peak performance. This tool estimates your maximum heart rate from your age and maps out the zones around it.
How it works
Max heart rate is estimated as 220 minus age; zones are percentages of that maximum.
Maximum heart rate is estimated with the classic 220-minus-age formula. The training zones are percentages of that maximum: about 60-70% for fat burn, 70-80% for cardio, and 80-90% for peak effort.
The 220-minus-age rule is convenient but only an average — individual maximums vary by 10-15 beats either way. A supervised field test or lab assessment gives a more accurate personal maximum if you train seriously.
Max heart rate ≈ 220 − age. Each zone is a percentage band of that maximum (e.g. cardio zone = 70-80% × max).
Worked examples
A 35-year-old athlete. → Max about 185 bpm; fat-burn zone 111-130 bpm, cardio 130-148 bpm.
220 − 35 = 185; 185 × 0.60-0.70 ≈ 111-130; × 0.70-0.80 ≈ 130-148.
A 50-year-old. → Max about 170 bpm; cardio zone 119-136 bpm.
220 − 50 = 170; 170 × 0.70-0.80 = 119-136.
Tips & gotchas
- Spend most easy training in the 60-70% zone to build endurance without burning out — most people run their easy days too hard.
- Reserve the 80-90% peak zone for short intervals; it's effective but taxing and shouldn't fill every session.
- A chest-strap monitor reads more accurately than a wrist optical sensor, especially during intervals.
- If your readings feel off, get a real max-HR test — the age formula can be 10-15 bpm wrong for any individual.
FAQ
How accurate is 220 minus age?
It's a population average that can be off by 10-15 beats for any given person. It's fine for casual zone training, but serious athletes benefit from a measured maximum.
Which zone actually burns the most fat?
The lower 'fat-burn' zone uses a higher percentage of fat for fuel, but higher-intensity work burns more total calories and fat overall. For fat loss, total calories burned matters more than the zone label.
Should beginners train by heart rate?
Yes — it's a great way to keep easy runs easy and avoid overtraining. Start by keeping most sessions in the lower zones and add higher-intensity work gradually.
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